**If you don't know your Front Squat max, you will work up to a moderate load of a Pausing Front Squat

WOD:

#highball

5 Rounds, Every 3:00:

300/250 Meter Row

20 Wallballs (20/14)

Score for the day is our slowest round.

Aim here is to find a consistent pace on the row, and an immediate transition, under fatigue, into a set of wallballs. These repetitions do not *need* to be unbroken sets, but we are aiming for so.

CASHOUT:

10:00 Recovery Bike (low effort)

*Every 15 Calories, complete 15 Barbell Good AM's (Rx+Hip Extensions)

**Can sub running if desired, 400m Run + 15 Good AM's for 10 min.

Leave a Comment:

About

LCF is a place where you come to make changes and change your life! CrossFit is a LIFESTYLE! To be truly “FIT” one must have the 3 necessary lifestyle components working together as one: MIND, BODY, and NUTRITION. Once you learn how to break free from old habits, and experience what a Fit Body feels and looks like, trust us, you will never look back. What LCF represents and prides itself on is the ability to give our CrossFit family (you!) all the fitness tools, motivation, and valuable information we can to help you find your Fit Body within.